Women often have a hard time losing weight. It's not because they are lazy or don't want to work at it, but the hormones in their body make it difficult for them to lose weight. There are many reasons why women tend to put on more pounds than men do—hormones being one of them. In today's blog post, we're going over 12 tips that will help you get your healthy weight back!
#1 Do Not Lower Calories Too Much
It's one of the most common mistakes women make. They cut back on calories too much and they can't lose weight. Because when your calorie intake is so low, it's hard for your body to actually burn fat instead of muscle mass. You should not lower the number of calories you eat every day below 1200 as a rough estimate (for women who exercise). 1200 is the number of calories that will allow you to still burn fat, while not starving your body.
A better approach? Calculate your BMR.
You can easily calculate your BMR by using an online calculator. Once you know how many calories your body needs to maintain its current weight, you can lower intake by 500 fewer calories daily to lose weight at a safe, healthy rate.
Remember: Starvation diets do more harm than good in the long run! Lowering calories too much can lead to metabolic slowdown, nutrient deficiencies, and other health problems. So be sure you're eating enough food to sustain your body—and see results!
#2 Get Plenty of Protein
Another common mistake women make when trying to lose weight is not eating enough protein. Protein is essential for maintaining muscle mass while dieting, and it can also help you feel fuller longer.
But that's just the tip of the iceberg. Thanks to the thermic effect of protein, eating just 15 to 20 grams of protein at every meal can rev up your metabolism and burn about 80 more calories per day—which could add up to a weight loss difference of almost 60 pounds in only one year!
Protein requires about 20-30% of the number of calories consumed to be used in the process of digestion. If you eat a 250-calorie meal and there are 30 grams of protein, your body will only use about 60 calories to break down these proteins—which means that you activate a little "hack" to boost your results.
Aim to eat around 0.36 grams of protein per pound of body weight each day (or more if you're very active). So, if you weigh 150 pounds, you would aim to eat at least 54 grams of protein each day.
You can easily meet your protein needs by eating a variety of healthy foods such as lean meats, fish, eggs, dairy products, legumes, and nuts/seeds.
#3 Lift Weights
If you don't lift weights, you're going to have a hard time.
Lifting weights is an essential part of any weight loss plan, because it helps you burn more calories and lose fat faster. In fact, studies have shown that women who lift weights regularly lose more weight and body fat than those who don't.
Not only does lifting weights help you burn more calories while you're working out, but it also elevates your metabolism several hours after you're done. This is because lifting weights causes micro-tears in your muscles, which then require energy (calories) to repair.
And don't worry! Lifting won't make you bulky—women don't have the amount of anabolic male hormone required to build big muscles. Lifting weights will tone your body and make you look amazing!
#4 Put Yourself First
We get it- after you get married, have kids, and consider the long list of responsibilities you shoulder, you might find that you are less of yourself and more of a wife, mother and housekeeper than anything else.
And we wish to say thank you for that. But you need to put yourself first, for weight loss and overall health.
Every woman needs to take some time for herself and contemplate her life, goals and dreams. Without that "me-time", you won't be able to focus properly on your own well-being!
You will just wear yourself out by giving everything else preference over your health. If you don't make a conscious effort towards prioritizing weight loss, it will stay on your list of things to do, and you'll never get around to making time for yourself.
So, make some time every day (or at least once a week) not only for weight loss but also just for YOU! Get out there and enjoy life with hobbies that nourish your soul.
Physical activity is preferred, of course, as it lends itself towards that goal, but any activity that relaxes and rejuvenates you should be considered.
#5 Use A Probiotic Supplement
Probiotics are very important to the health of women. However, they do also play an important role in female weight loss, as they can help you lose weight and keep it off.
Studies have shown that women with high-quality gut flora are less likely to be overweight or obese, because their bodies metabolize food more efficiently. In fact, research has linked obesity in humans to an imbalance of healthy versus unhealthy bacteria in the body. And this is why probiotics can help.
Probiotics, such as Lactobacillus Acidophilus, help to maintain and support a healthy balance of bacteria in the intestinal tract. This is very important for weight loss because your body needs proper levels of good bacteria- which helps you lose weight faster than without it!
Give your body the gift of a probiotic supplement every day to help you lose weight and keep it off.
#6 Please- Limit Wine
Mommy needs her wine- it's a saying we've become too accustomed to. Yes, a little red wine can actually support your health, but if you routinely drink more than just a little, it will remain an uphill battle to lose weight.
A lot of women resort to drinking wine in order to relax and destress. And, for some women it's a big part of their lifestyle- having a glass every night with dinner or while watching TV after the kids go to bed…
If you want your weight loss journey to be successful, we recommend limiting yourself (or even completely removing) wine from your life.
It's not just because you'll get a better sleep without it, but also because alcohol is full of empty calories and sugar which will add to weight gain! So, give yourself the gift of losing weight faster by limiting (or even removing) that glass (or glasses) of wine each day.
#7 Get More Sleep
With almost complete certainty, we can proclaim that you're not sleeping enough. You're probably averaging about six hours of sleep a night, when you should really be getting eight.
Sleep deprivation is one of the biggest contributors to weight gain and obesity, primarily because it messes with your hormones. When you don't get enough sleep, leptin (the hormone that controls satiety) decreases and ghrelin (the hormone that stimulates hunger) increases.
This means that you'll feel hungrier and less satisfied after eating, which will lead to weight gain over time. So, make sleep a priority- get eight hours every night! And see how much easier your weight loss journey becomes.
If you're having trouble sleeping, try some of these tips: avoid caffeine and alcohol before bed, establish a regular sleep schedule, keep your bedroom cool and dark, and practice some relaxation techniques before bed.
Have your partner chip in with baby duties, household chores and anything else that might be limiting your sleep and causing you stress.
#8 Set Attainable Goals
One of the reasons many women give up on their weight loss journey is because they set unrealistic goals for themselves. They want to lose 30 pounds in a month, when really, they should be losing two or three pounds per week.
When you set unattainable goals, not only are you setting yourself up for disappointment but you're also more likely to give up when you don't meet them.
Instead, set goals that are achievable- and THEN exceed them! First establish that you can lose one pound a week before trying to lose two. Only then should you try to move on to the next level. This will help keep you motivated and on track for the long haul.
#9 Understand Estrogen
One of the primary reasons women do not lose weight as fast as men do is owing to the primary female hormone, estrogen.
Estrogen is responsible for women's wider hips, curvier figures and storage of fat in the thighs and buttocks.
While estrogen is great for childbearing, it's not so great when you're trying to lose weight.
However, by understanding how estrogen works we can work with it instead of against it. For example, we can focus on weight-training exercises that target these areas (the hips, thighs and buttocks) to help reduce the amount of fat they store.
Additionally, we can make sure that our healthy diet is high in lean protein and low in processed foods which will minimize the impact estrogen has on weight gain.
Plus, the cyclical changes that occur along the menstrual cycle will help you appreciate when might be the best time to work out, eat healthy and focus on weight loss.
For example, you'll find it easier to lose weight when estrogen is at its lowest point in the cycle (just before your period starts) so take advantage of this!
These are just a few ways that understanding estrogen can help us maximize our weight-loss efforts while minimizing the pesky side of it.
#10 Track Your Progress In The Gym
A workout log can be one of the most important tools to your weight loss progress. Not only does it help you stay accountable, but it can also give you valuable feedback on what exercises work best for you, how many calories you're burning and more.
When you track your progress in the gym, not only are you more likely to stick with your routine, but you'll be able to see just how far you've come! A workout log is a great way to document your journey and keep yourself motivated along the way.
#11 Train With a Partner
Working out with a partner can be one of the best ways to stick to your routine and achieve your fitness goals.
Not only will you have someone to push you along when you're struggling, but you'll also have someone to celebrate your successes with! Plus, working out with a partner is more fun and can help keep things interesting.
So, find a friend who's interested in getting fit and start training together! You'll be amazed at how much easier it is to stay on track when you have someone beside you helping (and cheering) you on.
Remember that weight loss is a marathon, not a sprint. An accountability partner might be just the secret sauce you need.
#12 Drink More Water
One you've probably heard a million times, but that's because it's true! Drinking more water can help boost your metabolism, flush out toxins and keep you feeling full.
Aim to drink at least half of your body weight in ounces of water per day. So, if you weigh 150 pounds, try to drink 75 ounces of water per day. This might seem like a lot (and it is!) but by drinking lots of fluids throughout the day you'll find that meeting this goal is much easier than you thought. Plus, drinking plenty of water has countless other benefits for your beauty and health such as clearer skin, better digestion and more energy.
Weight loss is a difficult journey and requires dedication, motivation and persistence.
However, by taking the right steps you can make your weight-loss efforts as easy as possible. The weight loss tips that we've shared in this post will help get you started on the path to success! Remember: take it slow and give yourself plenty of time to progress at your own pace (don't compare yourself with others).
After all, Rome wasn't built in a day…and neither will your perfect body! So, what are you waiting for? Get out there and start working towards YOUR goals today and don't let anyone discourage you.